Archive for April, 2009

Meredith’s Race Photos

Meredith is one of the athletes I coach who is having a terrific season. She has sent along pictures from her first three races of the season. She just finished a top three overall in her age group which is very competitive! Great job Meredith :)

Enjoy the pictures :)


Georgia Season Opener–Tri the Parks @ John Tanner State Park

John Tanner State Park
April 25, 2009

Race morning dawned clear, comfortable, and beautiful as we drove to John Tanner State Park for the first local triathlon of the season. If you have not participated in one of the Tri the Parks series you are missing an incredible triathlon experience. From the safe venues, friendly volunteers, awesome race directors to the cool shirts, it is a great place to be with and meet new friends doing something you love.

The race began in a small lake with 6 waves spreading out the swim and making you feel quite comfortable with 500 of your best friends. I enjoyed the swim and came out of the water in a good position actually working with one of my teammates, Catherine Meihofer as I tried staying on her feet while swimming around the last buoy. She was quickly through transition as I struggled to get out of my wetsuit!

The bike was great with lots of rolling hills which I love, great scenery, and lots of men to pass along the way. That is one of the great perks of starting in one of the later waves! I ended up having a terrific ride and coming in first female on off the bike, although at the time I had no idea.

The run was next! The course gave us gently rolling terrain through the park and then out to the dirt path and the BIG hills on the run course all the way to the turn around. After the turn around I realized I was in first and if I could just run strong I might be able to hold on and win the race. I enjoyed the run and was able to see one of my athletes, Meredith having a great race. The finish line was in sight, lots of cheering, and a good finish to the first local Georgia triathlon. It is always fun to win, but even more enjoyable to talk with the “newbie’s”, and let them know what a great sport this is. My finish time was 1:02:56. I do have to say that I LOVE sprint race even though you race hard it is over pretty quickly compared to ironman races!

Thanks again to the awesome race directors, Bill and gang from All3sports, and seeing all our teammates having such a great day on Saturday.

See you at the races.

Tri Camp Testimonial

I’d like to add my thanks and appreciation to you and Kevin as well.  Thanks so much for your hospitality and generosity.  The training schedule was super tough, but as we all experienced, definitely something we could accomplish if pushed.  We all need a little motivation.  Equally enjoyable was the friendly atmosphere, which made hanging out between workouts another fun part of the camp.
Thanks again.


Tri Camp Testimonial

Laura and Kevin,The “Rainbow” Tri Camp has kicked my arse two years in a row. I have to say, completing the 6-gap ride and then a long run the next day is a great way to gauge my fitness and make me mentally strong throughout the season.You guys are amazing. Thank you for letting a few guys and girls in Mongo Orange and Black participate with your incredible athletes. It was a blast.

‘08, ‘09 Rainbow Tri Camp participant

From Tri Camp Day 4 Sunday April 19th, 2009/04/21 at 8:22 AM


Camp Photos

Tri Camp Day 4 Sunday April 19th

Sunday was the end of camp.  The day began at 4 a.m. with Peter, Nikki, Bz, and Drew heading back.  Everyone had a long drive ahead and they were the first to be out the door.  When the rest awoke we found a slight drizzle of rain and the rest of the triathletes decided it was a good time to head home.  Kevin and I soon found ourselves with only two campers left.  Rob decided to head out to the mountain bike trails, so Kevin and I headed out for our last ride.  We rode the 3-Gap course.  I missed having all of the camp people around!  It has been  a challenging, enjoyable, exciting, exhausting, and incredible  way to “jump start” the ironman training season.

Enjoy your season and we look forward to having a Dahlonega Tri Camp in 2010!


Tri Camp Day 3 April 18

The long run would become the highlight of the camp and one to be talked about later that evening. The day began with a later 7:00 a.m. wake up call with the run beginning at 8:00 a.m. We all descended down in our cars to Yahoola rode to begin the 5.6 mile loop. The goal was to complete 2 or 3 loops making each loop quicker. We would stop at the cars, refuel and re-hydrate and begin the next loop. We started out together and quickly the fast “boys” were gone and the girls hung tough along with Rob, and then Drew who finally recovered kept us all in contact. Within the first ½ mile Max (cute dog in the pictures) was attacked by 3 dogs waiting in the grass for him. Kelly went after the dogs; the boys came back and checked on Max and Kelly. He was shaken but OK…and he went on to run the 17 miles plus a few more because he would chase the boys, come back to the girls, finally hanging out with the “chicks”. It would be another gorgeous day for a run 57 degrees to start the run and 65 by the end of the run. Everyone completed the hard, hilly loops on pretty tired legs. We were not done yet, after a quick return to the house, we changed and were out the door in 20 minutes for a 30 mile ride. I do not believe there is any flat rode in the north Georgia mountains. As Wayne said later that afternoon, he was not ready to ride so soon. Next year Wayne, I promise, one hour between events. We had a nice ride to the fort, well until Bz, and then Peter took off and made it a race which Kevin soon joined and the rest of us being of smarter, sounder minds, and painfully sore quads rode a steady pace to the Ranger fort. Time to head back home and all of us made it up the driveway at the end of the ride!!! No car rides for that group J

Off again to the “crik” for another day of ice baths, and lots of pictures of the group jumping off the rocks into the water. I think they had more energy left and maybe next year we will do 3-Gap on Saturday after the long run!

We headed back to the house after spending about 30:00 in the water. Next up was a talk on Ironman nutrition, lots of good questions, and information to be shared along with each athlete receiving the book “The Endurance Athlete’s Guide To Success” from Hammer Nutrition along with a goodie bag from Hammer.  We also covered training with Power.

The culminating event for the afternoon was the awards. We had King and Queen of the Mountain award, (Peter and Kelly) along with the Mental – Stick –To –It award to Nikki…who had a truly amazing camp. Jon, Wayne, Brett, Drew, Bz, Neal, Rob, each  received their special award and then we had a great dinner and lots of laughs, wine, and beer. It was a nice way to end the day.

Tri Camp Day 2 Friday April 17th

Day 2

Friday April 17th

Wake up call was 6:00 a.m. Everyone made their bottles of nutrition….Hammer of course;  had  breakfast of  coffee, toast, cereal, muffins, and with a bit of nervousness they were ready to begin the day. The driveway of the house we were staying in has a 25% grade and is steep all the way to the bottom. They had the option of riding down, which then meant climbing it at the end of the day, or taking the car to the end of the gravel road and begin the ride from there. I would say it was 6 for riding and 6 for the car. I am a car person J We had one group picture and were off on our journey. It was quickly apparent that the fast group was gone…Kevin, along with Jon, Peter, Bz and also David (a local Atlanta resident) were out of sight in the first mile!

Our first climb all 8 athletes were together, even Drew with the flu (feeling a bit better) made it up Woody’s Gap. We then flew down to the town of Suches and made the turn on to 180 with Rob pulling us along and Neal agreeing to be the sweeper. It was a great plan but with all plans things do change! The next climb was to the top of Wolf Pen…again we all gathered for pictures and slowly began the switchback descent to the bottom of Wolf Pen. Wayne showed us all how he loves to descend putting us all to shame. It was fun to watch him go! At the end of Wolf Pen two people chose to ride 3-Gaps twice and the rest continued on to the 6-Gap course. It was a gorgeous day, sunny, and such a clear blue sky it was truly amazing! We were blessed with a beautiful, fun filled day. We covered over 15,000 feet of climbing and descending all with smiles on our faces.

Next up was our transition run, a short 3.5 miles and then off to the “crik” for an ice bath. Today the water was 56 degrees. Sixteen minutes of pure pleasure.

Bed time came early Friday night. People were pretty tired and quiet. Looking forward to the long run on Saturday???

Dahlonega Triathlon Camp Blog

Day 1

Thursday April 16th

Thursday was the start of the inaugural “rainbow tri camp” (thanks BZ for the name). Triathletes began arriving Thursday morning, and by mid-afternoon we were ready for a 5.6 mile run. Well, Nikki, , Kevin and I ran Thursday morning as they and were anxious to get this out of the way. Nikki was quite surprised with our short 5.6 mile “Yahoola Loop! There are big hills and Nikki ran an awesome loop as we tried to keep Kevin in our sights for an easy run. Great training run to open the camp! Drew (the youngest camper) came Wednesday and ended up with the flu so he sat out this run. :(

We were off to Wheelworks Bicycle Shop to have  a quick check of our gears.  Jon was awesome taking care of all of our bikes! By mid-afternoon, Wayne and Brett and I had the chance to get out for their run oop…(I rode a bike!) They had good steady running cadence and nice form and were quite happy to see the car at the end of the hills! By dinner time, all 12 athletes had arrived and were ready for a bit of wine and an awesome chicken dinner, with wild rice, and Nikki’s moms homemade chocolate chip cookies. (Thanks to Nicki’s mom…the cookies were so delicious J )

Then we had the 6-Gap route talk provided by Kevin, who knows every in and out and up and down that course has to offer. We begin the ride from Yahoola Rd. up to Woody Gap then to Wolf Pen, to Jacks. to Unicoi, then up the dreaded Hog Pen and the 7 mile climb and finish off with Neels Gap. Kevin was able to share all his knowledge with the athletes and we then sent everyone off to bed thinking about day two J

Ironman Training Camp 2009

Once we have dates and schedule finalized for 2010 Camp, we will post the information here!  In the meantime, here is an example of the schedule for the 2009 camp!


APRIL 16th -19th


Sponsored by Hammer Nutrition

Thursday April 16th : Arrival Day

3pm : Easy group run from the house on rolling hills (30-minutes to 1-hour)

6 pm : Dinner

7pm : Q & A, introductions; brief discussion concerning the camp, bike checks, course talk for Fridays ride….

Q and A

Friday, April 17th:

6:30am : Breakfast

7:30am : Ride briefing

Group ride: 100 mile ride climbing 6-Gap hills

The Six Gap Century’s ultra challenging route takes you up and down six of the steepest climbs in the North Georgia Mountains . Test your stamina with more than 11,200 feet of vertical climbing over the 100 mile course. Elevations for the six gaps in this ride range from 2,949 feet to 3,490 feet . The toughest climb, Hogpen Gap, will test even the strongest riders, averaging a 7% grade for seven miles, with sections as steep as 15%. The Three Gap Fifty’s route on Sunday offers half the gaps and half the distance, but is nevertheless a demanding and challenging course. Elevations range from 3,109 feet to 3,280 feet .

2:00 Short T-2 run

2:30:00 Lunch

7pm : Dinner

8pm : Seminar: Training with Power & Heart Rate

Saturday April 18th

7:00am : Breakfast

8:00-8:30 Core Body workout

9am : Long run! 1.5 -2 hour hour run

1:00 lunch and rest

2:00 Easy 35 mile ride to the fort

6:3pm : Dinner

7:30 Ironman Nutrition Discussion

Sunday, April 19th:

6:30am : Breakfast

Optional 2 hour ride over 3-Gap course

12:00 lunch, Q & A, check-out